Today's WOD #CROSSFITYO4

Warm up and mobilise — Pairs wod - for time: 60 calories ab/row 60 sit-ups 60 snatch 40/25kg 60 pull ups 60 bar over burpees 60 calories ab/row 30 Minute time cap.

Warm up and mobilise — Complex: Clean + 2 hang cleans + 3 front squats — Wod - 20 Minute time cap: ‘Death by Thrusters’ 42.5/30kg Minute 1 = 1 thruster Minute 2 = 2 thrusters etc Continue until you can’t complete the required reps per Round.

Warm up and mobilise — Wod 1 - 7 min amrap: 10 toes’2’bar 150m run - 3 Mins rest - Wod 2 - 7 min amrap: 10 cals bike/row 20 kettlebell swings 24/16kg - 3 Mins rest - Wod 3 - 7 min amrap: 20 wallballs 150m burden run

Warm up and mobilise —— 15 Minute EMOM: 1 - 3 strict press 2 - 10 ring/box dips 3 - 5 tempo deadlifts 3-1-1 —— Wod - 6 rounds for time: 20 double unders / 40 single unders 15 air squats 10 single arm dumbbell shoulder to overhead 22.5/15kg

Warm up and mobilise —— Backsquat 5 x 5 Superset seated Arnold press x 6 —— Wod - in pairs: 6 rounds - round for round: 15 calories 10 burpees box jump over Cash out: 800m partner run

You walk down the aisle and the variety on offer is endless: low fat yogurts, yogurt drinks, yogurt with toppings etc! What is our healthiest choice here? ALL these companies will boast some kind of health claim on the front of the packet in order to convince you their product is ‘healthy’ But is it? Yogurt has lactose in which is a natural sugar that makes it naturally sweet. Unfortunately some companies alter their yogurts to make them more attractive to target audiences. M

Warm up and mobilise — 5 x 4 Minute amrap: 1 - power clean 50/35kg 2 - calorie row 3 - front squats 50/35kg 4 - calorie air bike 5 - bar over burpees 3 minutes rest between rounds.

Warm up and mobilise - Push press 1 rep max - Wod - 3 rounds for time: 60 doubles unders / 120 singles 15 push press 50/35kg 150m run

Warm up and mobilise - Wod - in pairs - 32 Minute amrap: 20 dumbbell box step over 22.5/15kg 20 toes’2’bar 20 dumbbell clean and jerk 20 push ups 40 calories bike/row

Warm up and mobilise - Deadlift - build to heavy double. > 4 x 2 @ 85% - Wod - 6 Minute amrap - ascending 3’s: Deadlifts 80/50kg Bar over burpees